Save more memories with a healthy memory!Do you have difficulty remembering the name of an old friend you haven't seen for a while? Did you forget where you left your car keys? Have you forgotten your best friend's birthday? Have you begun to think you're forgetful? Then it is time to pay attention!
While the brain performs daily functions, it may difficult to recall certain information from memory. This condition is known as forgetfulness. It may indicate a decline in many cognitive functions. When it starts to happen frequently, it may lead to serious problems in daily life and at work. Decline of memory function is a normal process of aging. Now is the time to prevent the decline of cognitive functions as a natural consequence of aging.
Manage your stress
Many of us are exposed to the exhausting pace of urban living and stress at work or school. When stress increases, cognitive functions such as attention and focus weaken and productivity decreases. It has also been suggested that increased stress and anxiety may lead to memory impairment. Physical exercise, breathing exercises, quality of sleep, and balanced nutrition can help you overcome with stress.
Get a good night's sleep
Insomnia is said to be associated with forgetfulness. Sleep quality is important for strong cognitive skills. Unnecessary use of insomnia medication may also impair memory and some cognitive functions. It's very important to get enough good-quality sleep so the brain can "reset."
Adopt the Mediterranean diet
The Mediterranean diet is a balanced diet of vegetables and fruits, whole grains, fish and white meat, and oilseeds and vegetable oils. Fish is usually consumed twice a week. It provides omega-3 fatty acids, which are very important for cognitive functions. Research suggests that people who follow the Mediterranean diet may have a lower risk of developing neurodegenerative diseases such as dementia and Alzheimer's.
If you smoke, quit
Smoking is especially bad for your lungs. It is said that smokers have a greater degree of age-related memory loss and other memory problems than nonsmokers. Research suggests that smokers are twice as likely to develop dementia in older ages compared with nonsmokers.
Protect your brain from injury
Head trauma which is a major cause of memory loss, may negatively affect memory and cognitive functions and increases the risk of developing dementia. It is very important to take necessary precautions while doing sports and exercising. Wear a helmet when bicycling and wear seat belts when riding in motor vehicles.
To maintain and improve cognitive skills and memory, it is essential to have a balanced, nutritious diet (such as the Mediterranean diet), adequate physical activity and healthy sleeping habits.
1. 5 ways to keep your memory sharp. Harvard Health Publications, Harvard Medical School. http://www.health.harvard.edu/mind-and-mood/5-ways-to-keep-your-memory-sharp
2. Miyata S., Noda A., Iwamoto K., et al., Poor sleep quality impairs cognitive performance in older adults Journal of Sleep Research, 22(5), 535-541. 2013.
3. Scarmeas N., Stern Y., Mayeux R. et al., Mediterranean Diet, Alzheimer's Disease, and Vascular Mediation. Archives of Neurology. 63(12), 1709-17. 2006.